Garlic (Allium sativum) has been used since ancient times because the medicinal qualities of garlic promote good health and prevent many diseases. The therapeutic value of garlic is high because it has a rich composition of bioactive compounds like phenolic compounds, organic sulfides, saponins, and polysaccharides. It has antioxidant, anti-inflammatory, and lipid-lowering properties which are highly beneficial to maintain good health.
Garlic can be taken in many ways like raw form, crushed form, powder, tablet form, etc. Many people avoid garlic due to its pungent smell while others prefer to take garlic supplements because it has fixed dosages and can be easily consumed.
Health benefits of garlic supplements
Garlic has rich nutritional properties. It has nutrients like potassium, phosphorus zinc, and sulfur in high levels. Other nutrients like selenium, calcium, iron, and vitamins are in low to moderate levels. Garlic has more than 20 polyphenolic compounds and 17 amino acids. Garlic contains many compounds including various vitamins B2, B6, B1, A, and C, a large amount of antioxidants, flavonoids, and phenolic and sulfur compounds.
The medicinal effects of garlic are due to sulfur-containing components like allicin, and S-allyl cysteine and essential bioactive elements like organosulfur composites, thiosulfates, and allicin. When we crush fresh garlic, alliinase converts alliin to allicin, which is hydrolyzed to diallyl disulfide, diallyl trisulfide (45%), and diallyl tetrasulfide responsible for the medicinal qualities of garlic.
Alliin and allicin are the major health-promoting sulfur compounds in garlic. Studies have found that the bioavailability of allicin from garlic supplements is higher compared to crushed raw garlic. Non-enteric tablets have a higher bioavailability of 80-111 %
Garlic extract (400mg/day) for 3 months has been found to improve anti-oxidant status. It also modulates various endothelial biomarkers like C-reactive protein, cholesterol and triglyceride levels, etc. Garlic supplements improve cholesterol levels and reduce serum lipid levels.
Garlic supplementation improves antioxidant status in diabetic patients by enhancing the activities of superoxide dismutase, catalase, etc. Garlic tablets reduce oxidative stress in postmenopausal women with osteoporosis.
Garlic supplements increase the activity of immune cells and boost the immune system because it has antimicrobial and anti-inflammatory properties.
Garlic is considered protective against gastric diseases and helps reduce symptoms of gastritis and peptic ulcers. Capsules of garlic supplements or garlic oil have been shown to reduce advanced gastric lesions. It also increases serum folate levels and improves folate deficiency in patients with a history of gastric lesions. Garlic also stimulates the synthesis of digestive enzymes and also promotes the growth of natural intestinal flora.
Obesity with knee osteoarthritis compromises life quality. Garlic supplements benefit such conditions by relieving arthritis symptoms (analgesic effects). It also exerts anti-inflammatory effects and reduces inflammatory markers.
Garlic has a hepatoprotective (protects liver) effect and improves liver function. A study found that garlic supplements reduce liver enzyme levels like aspartate transaminase. However, there is no effect reported on alanine aminotransferase levels.
Garlic is used in endometriosis because it has anti-inflammatory and antioxidant effects. Endometriosis is a painful condition and garlic powder has been used to reduce pain in this condition. Garlic tablets improve endometriosis symptoms by reducing back pain, and pelvic pain and also relieving painful menstruation.
Garlic tablets when taken for 1 month containing a dose of 1200 μg allicin daily are beneficial for post-menopausal osteoporotic women because it reduce oxidative stress and MDA levels and improve total antioxidant capacity
Garlic supplements are beneficial for diabetes patients. In 30 days of supplementation, garlic enhances anti-oxidant activities. These are also beneficial in reducing glucose levels.
Garlic is beneficial for skin health because it has antibacterial, antifungal, antiviral, and antiseptic properties. Allicin kills acne-causing bacteria, reduces swelling and inflammation, and promotes healing.
Garlic promotes hormonal balance, relieves pre-menstrual symptoms, and supports fertility in women. It has antimicrobial and anti-fungal properties, that prevent and treat infections like vaginal yeast infections.
Frequently asked questions:
1) How do garlic supplements benefit your skin health?
Garlic supplements have anti-bacterial and healing properties that are highly beneficial for skin health. It is rich in vitamins and minerals that can help address skin problems, like selenium, zinc, copper, and vitamins.
2) Can garlic supplements be as effective as raw garlic and what are the benefits of eating garlic at night?
Both raw garlic and garlic supplements contain allicin which is the main compound responsible for garlic's health benefits. Garlic powder and fresh garlic have the same allinase activity. Studies have described how garlic oil is beneficial using garlic oil equivalent to 1 gm/kg of fresh garlic. The dose of raw garlic required to achieve health benefits may be more compared to the standardized garlic supplements.
The benefits of eating garlic at night are:
3) How does garlic help for men's health?
Garlic benefits for men include:
-
Controls blood pressure
-
Lower cholesterol
-
Improve immunity
-
Improve reproductive health
-
Improve fertility due to anti-oxidant properties
-
Increase testosterone
-
Boost sperm count and sperm quality.
4) What specific compounds in garlic are responsible for its benefits on women's health?
The medicinal effects of garlic are due to its bioactive constituents including allicin, diallyl disulfide, and s-allyl cysteine. It benefits the reproductive health of women and is used as a natural remedy because of the medicinal qualities of garlic including anti-inflammatory, antioxidant, and antimicrobial properties. Garlic improves women's health by:
-
Hormone regulation
-
Reduce inflammation
-
Regulate menstrual cycle
-
Reduce menstrual pain
-
Improve fertility
5) What types of garlic products are available in the market?
There are different types of garlic supplements or garlic products available like:
-
Garlic powder in tablet or capsule form
-
Garlic oil macerate is available as soft gel capsules
-
Aged garlic extract in powder form
-
Garlic essential oil is available in oil capsules
6) When should I eat garlic, morning or night?
1-2 cloves of garlic can be taken empty stomach with a glass of water in the morning to get maximal health benefits. Many people add garlic to cooking, soups, etc. It is important to note that allicin gets degraded while cooking.
7) How long should you take garlic supplements?
It depends on the health condition for which you are taking garlic supplements. Many people take garlic for health. Different studies have mentioned different durations as given below:
-
3 months for immunity
-
300 mg of garlic supplement for 12 weeks twice daily for cholesterol
-
12 weeks at 1000 mg (500 mg twice daily) dosage for knee osteoarthritis in obese women.
-
12 weeks for liver health
-
Long-term supplementation is required for certain health conditions
8) What are the types of garlic supplements?
Different types of garlic supplements available are:
9. What are the benefits of taking raw garlic? Is garlic good for you?
Yes, there are many benefits of taking raw garlic:
-
Beneficial for maintaining cholesterol levels.
-
Relieve arthritis pain
-
Improve immunity
-
Has anti-fungal properties
-
Good for hair health
-
Good for skin
-
Also used in managing athletes' foot
-
Maintain blood pressure and sugar levels.
